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Health And Medical

Vermicelli with asparagus and tomatoes

By Mayo Clinic Staff

Dietitian’s tip:

Essential olive oil used in host to other fats can decrease your risk of cardiovascular disease by cutting your blood cholesterol rate.

To create this plant based, omit cheese.

Amount of servings

Serves 2

  1. High Fiber
  2. Healthy carb

Ingredients

  1. 2 teaspoons extra-virgin essential olive oil, divided
  2. 6 asparagus spears
  3. 4 ounces dried whole-grain vermicelli
  4. 1 medium tomato, chopped
  5. 1 tablespoon minced garlic
  6. 2 tablespoons chopped fresh basil
  7. 4 tablespoons freshly grated Parmesan, divided
  8. 1/8 teaspoon ground black pepper, or even to taste

Directions

Add 1 teaspoon of the essential olive oil to a skillet. Saute asparagus over medium-high heat until lightly browned and tender-crisp. Remove from pan and invite to cool. Cut into 1-inch pieces.

Fill a big pot 3/4 full with water and bring to a boil. Add the pasta and cook until tender (al dente), 10 to 12 minutes, or based on the package directions. Drain the pasta thoroughly.

Put the pasta right into a large bowl. Drizzle the rest of the 1 teaspoon essential olive oil on the pasta and toss gently. Add the tomato, garlic, basil, asparagus, and 2 tablespoons of the Parmesan. Toss to combine evenly.

Divide the pasta between individual plates. Top each serving with 1 tablespoon Parmesan and black pepper, as desired. Serve immediately.

Nutritional analysis per portion

Meal: About 1 cup pasta with vegetables

  • Total carbohydrate 48 g
  • Soluble fiber 8 g
  • Sodium 160 mg
  • Saturated fat 2 g
  • Total fat 9 g
  • Trans fat 0 g
  • Cholesterol 9 mg
  • Protein 13 g
  • Monounsaturated fat 4 g
  • Calories 325
  • Total sugars 3 g
  • Added sugars 0 g

Diabetes Meal Plan Choices

  • Fats 2
  • Nonstarchy vegetables 1
  • Starches 3

Aug. 02, 2022

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